Looking after your sleep health
The importance of sleep
Sleep is essential for your health and wellbeing as it allows your brain and body to rest, repair, and recharge.
Getting enough high-quality sleep improves alertness, energy, concentration, decision-making, and memory. It also supports your immune system, improves mood, and reduces the risk of chronic conditions such as heart disease, diabetes, and obesity.
What is a sleep disorder?
Sleep disorders are conditions that disrupt your normal sleep patterns and affect how well you sleep. They include conditions such as obstructive sleep apnoea, insomnia, and narcolepsy.
Without treatment, sleep disorders can cause excessive sleepiness, reduced alertness and concentration, slowed reaction times, and impaired judgement.
Getting enough high-quality sleep is particularly important for coal mine workers, as it helps reduce the risk of accidents, injuries, and other hazards, for both themselves and others in the workplace.
Early detection and treatment of sleep disorders are essential for maintaining health, safety and fitness for work.
Risk factors
Understanding your risk factors can help you identify potential issues early and take steps to improve your sleep health.
Risk factors for obstructive sleep apnoea, for example, include being overweight or obese, having a large neck circumference, high blood pressure, or type 2 diabetes. These risk factors can be managed through lifestyle changes such as healthy eating, regular physical activity, limiting alcohol and avoiding smoking or vaping.
However, some other risk factors cannot be changed, such as being male or over the age of 50.
Improving your sleep
There are many things you can do to improve your sleep and feel more rested and alert each day.
One of the most effective is practicing good sleep hygiene. Sleep hygiene refers to the habits, behaviour, and environmental factors that support better sleep.
Tips for good sleep hygiene
- Aim for 7-9 hours of sleep in a 24-hour period
- Keep your sleep environment cool, dark, and quiet
- Engage in calming activities before bed, such as reading, listening to soft music, or practicing relaxation techniques
- Avoid screens, such as mobile phones or computers, for at least one hour before bed
- Avoid heavy meals close to bed, but do not go to bed hungry, as this can also interfere with sleep; instead have a light, healthy option
- Limit alcohol, especially before bed
- Be physically active on most days of the week
- Avoid stimulants, like caffeine, cigarettes and vapes, 4-6 hours before bed
Shift work can disrupt your natural sleep-wake cycle and make it harder to get enough high-quality sleep. Additional tips for shift workers include:
- Minimise unnecessary activity when you should be sleeping, such as chores or social events
- Reduce disruptions, for example, put your phone on silent or use earplugs
- Keep a consistent sleep schedule for each shift type
- Limit exposure to bright light, for example wear sunglasses after night shift or dim device screens
Sleep health resources
For more information, visit https://www.sleephealthfoundation.org.au/all-sleep-factsheets-a-z
Where to go for help?
Please speak with your General Practitioner if you have any concerns about your sleep.
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